Versatile (it takes on any flavor you choose to combine it with) and soft, you can incorporate it into smoothies, rice or legume dishes or even serve it cubed and coated with crushed cereals, wheat germ or crackers. While the research jury remains completely divided about the benefits and the dangers of soy, a small bit of tofu in moderation will add needed protein and calcium to the diet. A mere 4 ounces of firm tofu offers 13 grams of protein and 120 milligrams of calcium. When purchasing tofu, always look for Non-GMO (genetically modified organisms) and Organic tofu.

Age Concerns:

Tofu is fine to introduce to babies around 8 months old but keep in mind that it is a soy product and therefore a known allergen. Always consult your baby’s pediatrician about introducing new foods, especially allergenic foods, to your baby.